Ladies,for your exercise during pregnancy third trimester you are in the home ! It’s time for baby showers and getting the nursery ready. You are going to need a lot of energy and although it might be hard to muster it at times, this is the most important time to stick with your workout.
What to expect from your Exercise During Pregnancy Third Trimester
At this point, your tummy has grown bigger than you ever thought it could and it keeps getting bigger! It is going to be more difficult for you to move about freely, so your exercise is going to be more restricted.
We have outlined these restrictions for you on your Third Trimester Workout Poster. You should still be able to do a basic workout and stay active right up to your delivery day!
Activities that start in the second trimester (swimming, gentle gymnastics, yoga, stretching) can be maintained until the end if the pregnant woman feels in good shape.
“It is recommended, however, to consult your gynaecologist for an in-depth examination. Factors such as contractions or an opening of the cervix ,” says the gynaecology-obstetrics doctor. “
It should also be noted that at the end of pregnancy, weight gain is important, which can impact breathing capacity and somewhat hinder movement!”. The important thing is to listen to your body and respect your tolerance level without exceeding its limits.
What kinds of exercises are safe during pregnancy?
The two most recommended sports from the 2nd trimester of pregnancy are swimming and walking.
has the advantage of being accessible to all. It is not recommended to hike for several hours. The ideal is to practice this activity 30 to 40 minutes a day to feel all the benefits. If walking is moderate, it does not pose a risk to the mother and child. If you weren’t a great sportswoman before you got pregnant, walking is the ideal sport to start with.
is also very beneficial for the mother-to-be. It has relaxing effects because when carried by water, movements are easier and less traumatic for the joints. Some swimming pools offer water gym classes adapted for the pregnant woman, a gentle and ideal activity for you and your baby. Swim on your back and breaststroke as long as you swim your head underwater so as not to pull on your back.
is also a perfect activity for the pregnant woman. Practiced for hundreds of years, yoga has been used to treat many ailments affecting women during pregnancy (heavy legs, back pain…) while providing them with inner well-being. Specific yoga classes for pregnant women exist. They help the expectant mother to calm certain physical disorders caused by pregnancy and help her to relieve stress and anxiety. This activity is based on breath control and flexibility, and consists of taking multiple postures that will allow the body to stretch and soften gently.
Making Adjustments before your Pregnancy Exercises
Try to keep your equipment stored above knee level to avoid back strain and to make it more accessible. This may seem like a minor adjustment now, but it can make a big difference to you later.
The easier it is for you to access your workout equipment, the more likely it is that you will work out. Your ligaments are still full of estrogen and relaxin, and the added weight makes it even easier to overstretch or overdo during exercise.
Remember to stay hydrated. If you wait until you feel thirsty, your body is already dehydrated. Drink a glass of water before your workout, during your workout, and after your workout. It is very important to get plenty of water.
Avoid exercise in the supine position (flat on your back). The baby is pretty
heavy now. As we explained in the previous article:
there is a risk of cutting off blood flow back to the heart.
Also, as you progress, more strain will be placed on your back. We will concentrate on exercises that will keep your back strong for the rest of your term and
delivery. These exercises are simple, but very effective.
Do not overexert yourself.There is no need to push beyond your physical capacity. You should still be aiming for your THR for thirty to sixty minutes at least twice a week and maybe up to seven times a week.
Common problems During Pregnancy Exercises
You may become short of breath more quickly now that your uterus is putting more pressure on your diaphragm. You will need to pay close attention to your posture. Sitting and standing up straight will help alleviate some of this.
You may also experience swelling of the nasal passages, making breathing through your nose more difficult. Nasal strips during exercise can make nasal breathing easier.
You will have trouble finding a comfortable sleeping position. Many women have found that sleeping on their sides with a pillow between their legs is the most comfortable.
Hemorrhoids are common during the third trimester and sometimes occur during labor and delivery. They can be painful and may limit sitting exercise.
You want to keep doing these exercises in the standing position if sitting causes pain. Consult your doctor for medication if an over the counter remedy is not working for you. Exercise may decrease the symptoms, and should be continued.
About your Pregnancy Workout Routine
Take note that the exercises do not state a specific dumbbell weight you should use. This is because everyone is going to be at a different skill level and this level should be decided by the individual. Start small and work your way up, or ask a certified fitness professional.
You will notice on the first, second, and third trimester workout posters that there are three strength training days and one cardio day (“cardio” refers to aerobic exercise).
The third strength training day is optional and you may repeat a day to add a fourth strength training day if your fitness level allows.
Remember, it is important to get at least one aerobic workout done per week in addition to your strength training, so plan your workouts wisely. Continue using the workout you feel comfortable with.
Remember, you can make modifications to either workout. Modifications include lowering or raising the amount of weight or the number of repetitions for any exercise.
You can lower or raise the reps by three to five reps per set and you can lower or raise the weight to the next smaller or larger size. As with any exercise routine, check with your physician before beginning this routine. Here is your Exercise During Pregnancy Third Trimester !